7 Best Protein Powders for Sensitive Stomachs (2023)

Have you ever found yourself staring at a wall of protein powders, feeling overwhelmed and unsure which one is the real deal for your sensitive stomach? Nobody wants to waste time and money on a powder that leaves them feeling queasy or uncomfortable.

We totally get it! Not all protein supplements are created equal and some just leave you feeling worse off.

But don’t stress, we’ve gone ahead and done the research for you. Whether you’re lactose intolerant, have a gluten allergy, or simply have a sensitive stomach, we’ve got you covered with some of the best protein powders on the market for sensitive stomachs.

Plus, we even throw in a few tips for our stomach-sensitive gym goers and what to look out for when shopping for a stomach-friendly protein powder.

Our top recommended protein powder for people with sensitive stomachs is the 100% Grass-fed Whey Protein Isolate from Transparent Labs. It contains very little lactose, no sugar alcohols, and no artificial sweeteners – all of which can contribute to stomach discomfort.

Related:

• Best Protein Powder without Lactose
• Best Egg White Protein Powder
• Best Low FODMAP Protein Powder
• Best Protein Powder for PCOS
• Best Cheap Protein Powder

The Best Protein Powder for Sensitive Stomachs

1. 100% Grass-Fed Whey Protein Isolate – Transparent Labs
2. Essential Protein – Ritual
3. Vegan Protein Powder – Promix
4. 100% Organic Vegan Rice & Pea Protein Blend – Transparent Labs
5. Grass-fed Collagen Peptides – Promix
6. Organic Brown Rice Protein Powder – Naked Nutrition
7. Naked Egg Protein Powder – Naked Nutrition

Below you’ll find additional information about each of these protein powders and why they’re recommended for people with sensitive stomachs.

100% Grass-Fed Whey Protein Isolate – Transparent Labs

Introducing 100% Grass-Fed Whey Protein Isolate by Transparent Labs – a true game changer and our best overall protein powder for fitness enthusiasts with sensitive stomachs. Let us tell you why it’s so great.

First and foremost, this protein powder boasts an incredibly low lactose content. No more worries about the unpleasant stomach troubles that often accompany other protein powders.

Yet, it still packs a good punch with its protein content – providing one of the highest protein-by-weight ratios at 82%. That means each 34-gram contains a solid 28 grams of pure protein power – a powerful dose to support your muscle-building goals.

And the best part? It derives 93% of its calories from protein, without any added sugars or fats.

But the goodness doesn’t stop there. Transparent Labs takes quality seriously. They subject their protein powder to rigorous third-party testing for heavy metals, ensuring you’re getting a clean and safe product you can trust.

Don’t just take our word for it, though! A satisfied customer had this to say in a verified review: “I got the ProteinSeries 100% Grass-Fed Whey Protein Isolate – 2 lbs chocolate flavor, it tastes good and mixes very easily, and gentle on the stomach.” Real people, real results!

Nutrition Facts:

• Protein – 28 g
• Total Fat – 0.0 g
• Sodium – varies by flavor
• Carbohydrates – 1 g
• Dietary Fiber – 0 g
• Sugar – 0 g

Essential Protein – Ritual

Next, we have Essential Protein, an all-clean, sugar-free formula from Ritual. Formulated with organic pea protein, this powder is all about keeping it clean and green. It’s an excellent option for vegans and those who prefer plant-based protein sources.

Plus, it’s free from soy, gluten, major allergens, and any artificial flavors, colors, or sweeteners. You’re getting none of those unwanted additives!

Now you might assume then that this plant-based protein powder lacks flavor but Essential Protein takes a unique approach. To sweeten its formula, a combination of fermented sugarcane (Reb-M) and organic monk fruit extract is used. That’s why we included it on our list of the best protein powders without artificial sweeteners!

But will this protein powder help pack on the muscle? The simple answer is yes. Essential Protein provides 20 grams of protein per serving to stimulate muscle protein synthesis and help form lean muscle. It also features a complete amino acid profile, including 8 grams of essential amino acids (EAAs) and 4 grams of branched-chain amino acids (BCAAs).

There is something to note, however. Essential Protein requires a subscription to get your hands on this protein powder. But don’t worry, it’s a hassle-free way to ensure that you never run out!

Nutrition Facts:

• Protein – 20 g
• Total Fat – 2 g
• Choline (as Choline bitartrate1) – 150 mg
• Sodium – 290 mg
• Carbohydrates – 3 g
• Dietary Fiber – 3 g
• Sugar – 0 g

Vegan Protein Powder – Promix

Another excellent plant-based protein powder that won’t cause digestive discomfort comes in the form of Vegan Protein Powder by Promix – a brand that supplies some of the cleanest protein powders on the market.

At the core of this protein powder is the organic yellow pea protein isolate. It’s carefully chosen for its high quality and stomach-friendly nature. Free from artificial ingredients, you also won’t find any unnecessary fillers or preservatives here.

For flavors, you can opt for an unflavored version (a crowd favorite actually), raw chocolate, or French vanilla.

Using a blend of organic pea and organic brown rice proteins, Promix creates a highly bioavailable powder that mixes easily. With 25 mg of protein, it’s the perfect plant-based protein boost whenever you need it. Plus, it’s Paleo-friendly, soy-free, gluten-free, and GMO-free.

If you need further proof of why it’s such a great protein powder for a sensitive stomach, just take a look at this testimonial from a satisfied buyer: “I have tried it all. I have lactose intolerance and a sensitive stomach… Promix is legitimately the first protein powder or supplement I have ever tried that does not give me ANY issues whatsoever. Zero.“

Nutrition Facts (unflavored):

• Protein – 25 g
• Total Fat – 0 g
• Sodium – 10 mg
• Carbohydrates – 2 g
• Dietary Fiber – 1 g
• Sugar – 0 g

100% Organic Vegan Rice & Pea Protein Powder – Transparent Labs

Transparent Labs really knows how to put out great products, and their 100% Organic Vegan Rice & Pea Protein Powder is no different. Transparent Labs formulated this protein powder for active individuals who want an all-clean, all-green protein boost.

Combing organic pea protein isolate and rice protein, you get a solid 24 grams of protein in each serving which ensures you have the necessary fuel for optimal performance and muscle recovery.

This biocompatible combination of rice and pea protein serves as an ideal alternative to traditional casein and whey protein. This means you can enjoy the benefits of high-quality protein shakes without any dairy or animal-derived ingredients. Great news for the lactose-intolerant gymgoers!

Plus, both of these protein sources have complete profiles of essential amino acids to support lean muscle mass and healthy body composition.

Transparent Labs’ commitment to purity is evident as you’ll find absolutely no GMOs, soy protein, added sugar, or artificial junk in this protein powder.

To give you an idea of customer satisfaction, just hear what this user had to say: “Very tasty product that provides a nice protein value while being very easy on the stomach.“

Nutrition Facts (French vanilla flavor):

• Protein – 24 g
• Total Fat – 2 g
• Sodium – 260 mg
• Carbohydrates – 3 g
• Dietary Fiber – 1 g
• Sugar – 2 g

Grass-fed Collagen Peptides – Promix

If you’re in search of a protein powder that’s gentle on the stomach with the added benefit of collagen peptides, you’ve found it from Promix!

One of the key features of Promix’s Grass-fed Collagen Peptides is its sourcing. The collagen used in this powder is derived from grass-fed cows, ensuring a premium and sustainable protein source.

To suit your tastes, you have the option of either a flavored protein powder (in French vanilla or Dutch chocolate) or unflavored.

The unflavored variant in particular boasts a maximally clean ingredient list, containing only collagen peptides. It also provides a generous 20 grams of protein along with 4.7 grams of glycine, a vital amino acid known for its positive impact on gut health and central nervous system function.

Further prioritizing the digestibility of this protein powder, Promix employs cold pressing and microfiltration techniques to reduce the lactose content to less than 1 gram per serving. This makes it easier on the stomach, particularly for individuals with lactose intolerance.

Overall, it’s summed up best by the words of a verified buyer: “Simply the best, my stomach feels great!“

Nutrition Facts (Unflavored 2.5 lbs serving):

• Protein – 20 g
• Total Fat – 0 g
• Sodium – 65 mg
• Carbohydrates – 0 g
• Dietary Fiber – 0 g
• Sugar – 0 g

Organic Brown Rice Protein Powder – Naked Nutrition

Another excellent choice for those looking to promote muscle growth with zero stomach issues is Naked Nutrition’s Organic Brown Rice Protein Powder. This unflavored protein powder keeps things clean and straightforward, with just one ingredient: organic sprouted brown rice protein.

If you’re looking for an excellent whole food protein powder, it doesn’t get more natural than this!

What’s really cool is that this protein powder uses a special extraction process that’s completely hexane-free. This means you get a protein powder with a superior amino acid profile, making it a fantastic alternative for those who prefer plant-based options over whey protein powder.

When it comes to protein, Naked Nutrition doesn’t hold back. Each serving packs 25 grams of high-quality protein – the kind of fuel your body needs to support a muscle-building journey.

You can also trust you’re getting a great product. Naked Nutrition skips the sugars and artificial ingredients. It’s mechanically processed to retain its incredible amino acid composition, ensuring you’re getting the good stuff in as clean a form as it gets.

Need further confirmation this is a great protein powder? Here’s what a satisfied customer with a severe stomach and heart disorder had to say, “I don’t know what I would do if it went off the market for good“. They also go on to mention that it’s “FODMAP approved doctor recommended” and after years of research, they consider it the best protein powder on the market.

Nutrition Facts:

• Protein – 25 g
• Total Fat – 0.5 g
• Sodium – 0 mg
• Carbohydrates – 4 g
• Dietary Fiber – 1 g
• Sugar – 0 g

Naked Egg – Naked Nutrition

Last up on our list is Naked Egg by Naked Nutrition – another excellent alternative to traditional whey protein for folks who have a sensitivity to dairy. In fact, it’s quickly become a top egg white protein powder on the market.

Let’s start with the ultra-clean formula of this unflavored protein powder. Naked Egg is made with two simple ingredients: egg whites sourced from non-GMO chicken eggs and a dash of sunflower lecithin. That’s it! No additives, no artificial sweeteners.

Now let’s talk numbers. Each serving of Naked Egg delivers a fantastic 25 grams of protein, along with 2 grams of carbs and 5.8 grams of BCCAs. It’s the perfect balance for fueling your muscles and supporting your fitness goals.

When it comes to clean ingredients, Naked Egg is as good as it comes. It’s dairy-free, gluten-free, GMO-free, soy-free, and even keto-friendly. This is a solid protein powder for sensitive stomachs.

When it comes to real reviews, people are really liking Naked Egg for its stomach-friendly nature, especially for those with lactose and dairy intolerances. One happy customer even mentioned that this protein powder has been working wonders on a family member of theirs with a major gluten allergy:

“My husband has a gluten allergy and practices a low FODMAP diet. He’s been looking for something to substitute protein powder in his workout shakes. Our son uses Naked Casein, but it was too much for his sensitive stomach. Since he has no reaction to eating eggs daily, he decided to give Naked Egg powder a try and it’s been working great with his digestive system.”

Nutrition Facts:

• Protein – 25 g
• Total Fat – 0 g
• Sodium – 380 mg
• Carbohydrates – 2 g
• Dietary Fiber – less than 1 g
• Sugar – 0 g

What to Look for When Buying a Protein Powder for a Sensitive Stomach

Finding a protein powder that’s not going to make your stomach feel like it’s upside down can be hard. What do you look out for? How do you know if the ingredients are stomach-friendly?

Here, we break down what you should look out for:

The ingredient label

When it comes to buying a workout supplement, we tend to get fixated on the nutrition facts. Sure, knowing the protein content is important, but the real answer lies in the label – bioavailability, protein type, processing methods, and ingredients are all the things you want to look out for.

In simple terms, what you want to see is a short and sweet list of ingredients that are as close to real food as possible. We’re talking about things like eggs, fruit, veggies, and whole grains.

Naturally, everyone is unique and so is their stomach, so what might work for one person may not work for another. That being said, there are some ingredients that tend to be more agreeable for sensitive stomachs, as well as some red flags to be cautious of.

Suitable Types of Protein Powder for Sensitive Stomachs

Whey protein isolate

You’ve likely been told that you should avoid whey protein at all costs if you have a sensitive stomach. But, that’s regular whey protein. The one you can use is whey protein isolate.

Although based on milk protein, whey protein isolate powder contains almost no lactose, which is often the culprit behind stomach discomfort. So if regular whey concentrate hasn’t been agreeing with you, whey isolate may be your solution such as the 100% Grass-Fed Whey Protein Isolate by Transparent Labs.

Plate-based protein powder

In some cases, even whey isolate may not work well for certain individuals. If that’s the case for you (or you’d rather not take the risk), it’s worth exploring plant-based protein powders.

Plant-based protein powders are an excellent choice for those with a dairy intolerance or other dietary restrictions.

Some great examples of plant-based protein powder include:

• Pea protein: Pea protein, or pea protein isolate, is a protein powder derived from ground yellow peas. It’s a great protein source that’s vegan-friendly and rich in BCAAs.
• Brown rice protein: Brown rice protein powder is a solid source of protein. While it’s not as effective as whey protein powder, it’s still a great option – particularly for people with sensitive stomachs.
• Hemp protein: An increasingly popular plant-based supplement is hemp protein powder, which is rich in omega-3 fatty acids and various essential amino acids.

Egg white protein

Egg-based protein powders may not be as well-known as other popular options, but they offer a unique alternative for increasing protein intake.

Besides being a good source of protein, egg white protein powders provide a healthy dose of vitamins. Egg whites naturally contain various B vitamins which play a role in muscle growth and contribute to your overall well-being.

A great example of an egg white protein powder is Naked Egg by Naked Nutrition.

Collagen peptides

Collagen peptides, which are derived from breaking down whole collagen proteins, are a popular form of collagen supplement.

Collagen peptides offer several potential benefits, including improved skin health and reduced joint pain. But they’ve also been touted to support digestion and heart health, and even promote increased muscle mass.

If you’re looking to try this type of protein powder, Promix’s Grass-fed Collagen Peptides is a great choice.

Common Causes of Stomach Discomfort from Protein Powder

An increasingly common question you hear from people using protein shakes is “Why does it make my stomach hurt?” Well, we have a few answers to this question…

Lactose intolerance 

Many protein powders contain whey and casein, which are derived from cheese and yogurt production. These products are known to cause digestive issues, especially for those with lactose intolerance or irritable bowel syndrome (IBS).

Surprisingly, over one in three Americans are lactose intolerant. So, if you’ve been experiencing digestive discomfort after consuming protein supplements or dairy products, it’s worth considering the possibility of lactose intolerance or IBS.

Artificial sweeteners and additives

Some protein powders contain what is known as “sugar alcohols”, such as erythritol, and other sweeteners. These artificial sweeteners and additives can negatively impact the balance of healthy gut bacteria and cause bloating, gas, constipation, diarrhea, and stomach pain.

While you may not notice the effects immediately after consuming a sweetened workout supplement, over time, these sweeteners and refined sugars can contribute to stomach sensitivity and discomfort.

High protein intake

You may have heard that consuming a ton of protein after every workout is crucial for optimal recovery. While that’s true, more protein doesn’t always mean better.

Protein can be challenging for the body to digest, and consuming too much at once is likely to cause stomach discomfort. Our bodies have a limit on how much protein they can effectively digest in one sitting, typically ranging from 25 to 35 grams per meal.

Allergies or sensitivities

Protein powders can sometimes cause stomach upset or adverse reactions, and one possible reason for this is an allergy or sensitivity to specific ingredients found in the powders.

Common allergenic ingredients in protein powders include eggs, soy, and nuts. If you have an allergy or sensitivity to any of these ingredients, consuming a protein powder that contains them can lead to digestive issues and discomfort.

Insufficient digestive enzymes

Our bodies naturally produce digestive enzymes, which are proteins that help break down food and aid in the digestion process. However, some individuals may lack sufficient digestive enzymes, which can lead to difficulties in properly digesting proteins.

As a result, various gastrointestinal symptoms and discomfort can arise.

Low fiber content

Consuming protein powders that are low in dietary fiber can potentially contribute to constipation, which in turn may lead to stomach discomfort.

When your diet lacks sufficient fiber, the digestion process can slow down. Protein powders, especially those with low amounts of dietary fiber, may not provide the necessary bulk to support regular bowel movements.

Protein Powder Consumption Tips for Sensitive Stomachs

Don’t let a sensitive stomach hold you back from reaping the incredible benefits of protein supplements. We’ve got your back with some invaluable tips on how to consume them without a hitch.

Choose a suitable protein source

The source of protein plays a big role in how your body digests it. For example, some proteins like whey and soy can cause digestive issues for certain individuals.

For those of you with sensitive stomachs, it’s important to choose a protein powder that won’t leave you feeling bloated or gassy. That means powders low in lactose or other sugar alcohols, while also providing a good dose of fiber.

Opt for easily digestible protein powders like whey protein isolate, plant-based proteins (pea, brown rice, or hemp), or egg white protein.

Avoid lactose

This one’s a given – if you’re lactose intolerant or sensitive to dairy products, steer clear of powders that contain lactose, such as whey protein. You’ll inevitably get an upset stomach if you do!

Instead, choose lactose-free protein powders to prevent those pesky digestive issues. You could even opt for plant-based protein powders.

Limit artificial sweeteners and additives

Another thing to keep an eye on is the presence of artificial sweeteners, sugar alcohols, and additives in your protein powders. These are often the culprits behind digestive discomfort as they’re not properly absorbed and metabolized by our digestive system and get fermented in our intestines.

So the next time you see that enticing chocolate peanut butter flavored protein powder, best to put it back on the shelf.

Start with small servings

It’s always a good idea to start with smaller servings of protein powder and gradually increase the amount over time. This way, you’re giving your system time to adjust and help prevent any unexpected digestive surprises.

Hydrate

Hydration is key! Remember to drink plenty of water when consuming protein shakes. A higher protein diet often necessitates more water, and for those with sensitive stomachs, this becomes even more important to help with digestion and prevent constipation.

Did you know that you can mix your protein powder with water? This is especially helpful for people with sensitive stomachs. Don’t miss our guide to the best protein powders to mix with water.

Blend with easy-to-digest ingredients 

To make your protein powder even more stomach-friendly, try blending it with easy-to-digest ingredients. Think bananas, yogurt (lactose-free if you’d like), or almond milk.

By doing this, you’ll create a smoothie that goes down smoothly and doesn’t cause any unwanted digestive distress. You could even make protein powder pancakes if that’s more your taste!

Space out protein consumption

As we mentioned earlier, packing more scoops than what’s necessary for your protein shake is not going to make you miraculously grow muscles. If only it were that easy!

So, be sure to space out and align your protein intake evenly with your workout schedule for optimal results. You don’t want to overwhelm your digestive system.

Consider digestive enzymes

If you find that breaking down protein is a bit of a challenge for your digestive system, consider adding digestive enzyme supplements to the mix.

These enzymes are like little helpers that aid in protein digestion and make your life easier.

Some examples of digestive enzymes you could use include:

• Protease: This enzyme aids in protein digestion by helping to break down proteins into smaller peptides and amino acids.
• Lactase: This enzyme is specifically for individuals with lactose intolerance as it helps break down lactose (milk sugar) into simpler sugars for easier digestion.
• Bromelain: Derived from pineapple, bromelain is a proteolytic enzyme that can help break down proteins.
• Papain: Extracted from papaya, papain is another proteolytic enzyme that aids in protein digestion.
• Amylase: This enzyme helps break down carbohydrates (starches) into simpler sugars, which can be beneficial if your protein shake also contains complex carbs.
• Lipase: Useful for breaking down fats, lipase can be helpful if your protein shake has a higher fat content.

The Final Scoop on the Best Protein Powders for Sensitive Stomachs

We’ve done the research, looked at the facts, and come to the conclusion that the clear winner is 100% Grass-fed Whey Protein Isolate by Transparent Labs.

With its minimal ingredient list, including high-quality grass-fed whey protein isolate, it ensures a cleaner and more easily digestible protein shake experience. You get a solid 28 grams of protein to support muscle growth and a product free from artificial sweeteners, food dyes, gluten, and preservatives. It’s a winner for your taste buds and your stomach.

As a worthy runner-up, we have Promix’s Vegan Protein Powder. For those on a vegan diet, this plant-based protein powder is the ultimate solution. Using a blend of organic pea and organic brown rice proteins, Promix packs a similar punch with 25 grams of protein per serving and ticks all the boxes for dietary preferences – Paleo-friendly, soy-free, gluten-free, and GMO-free.

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.